Ketogenic Diet
In brief
Section titled “In brief”- Ketogenic: low in carbohydrates, rich in healthy fats
- Focus on quality, organic origin, minimal processing
- A2 dairy (goat, sheep, buffalo) is better tolerated
- Fatty fish and organic eggs as protein foundation
- Individually tailored, no dogma but experimentation
Introduction
Section titled “Introduction”The ketogenic diet in the Dutch context is excellently achievable with locally available, unprocessed products.
The emphasis is on:
- Quality
- Variation and stability of fats and proteins
- Selective plant-based foods
1. Protein sources
Section titled “1. Protein sources”| Aspect | Advice |
|---|---|
| Frequency | Daily |
| Choice | Organic free-range eggs |
| Brands | Rondeel, De Lankerenhof, Kipster |
| Preparation | Soft-boiled, poached, or fried at low temperature |
| Type | Examples |
|---|---|
| Fatty fish | Wild salmon (Alaska), mackerel, sardines, herring, anchovies |
| Benefits | Rich in omega-3 (EPA/DHA), low in mercury |
| Brands (in olive oil) | Princes, Fish Tales, Ortiz, John West |
| Shellfish | Mussels, oysters — excellent sources of zinc |
Meat and poultry
Section titled “Meat and poultry”| Type | Advice |
|---|---|
| Red meat | Preferably grass-fed beef or lamb (organic) |
| Poultry | Organic or free-range chicken or duck from local farms |
| Portion | Moderate use, alternated with fish and eggs |
2. Dairy
Section titled “2. Dairy”Cheeses
Section titled “Cheeses”| Type | Examples |
|---|---|
| A2 cheeses | Manchego, Pecorino, Roquefort |
| Dutch options | Goat cheese, buffalo mozzarella |
Butter and cream
Section titled “Butter and cream”| Product | Advice |
|---|---|
| Ghee/clarified butter | Organic origin (Ghee Easy, BioToday) — higher smoke point, ideal for frying |
| Full cream | Unsweetened cream or A2 variant (buffalo cream) |
| Kefir | Organic goat milk (EkoPlaza, Weerribben Zuivel) |
3. Fats
Section titled “3. Fats”| Fat | Details |
|---|---|
| Extra virgin olive oil | Dark glass or tin, clear harvest date (Colavita, Terra Creta, Valderrama) |
| Macadamia oil | Neutral taste, very stable, available in health food stores |
| Sesame oil (roasted) | For flavor accents or Asian dishes; increases ketone production |
| Avocados and olives | Excellent natural fat sources |
4. Nuts and seeds
Section titled “4. Nuts and seeds”| Product | Details |
|---|---|
| Macadamias | Rich in omega-7 and polyphenols |
| Walnuts | Eat raw; roasted nuts contain more oxidized fats |
| Sesame paste (tahini) | Good alternative to peanut butter; for sauces or dressings |
| Chocolate | 90%+ pure (Lindt 90%, Vivani 92%, Taza) |
5. Vegetables and small fruits
Section titled “5. Vegetables and small fruits”Vegetables
Section titled “Vegetables”| Type | Examples |
|---|---|
| Low-glycemic | Zucchini, cauliflower, spinach, endive, cucumber, eggplant |
| Olives | Black and green — rich in antioxidants (hydroxytyrosol, oleuropein) |
| Type | Advice |
|---|---|
| Berries | Small portions of blueberries or cherries |
| Timing | Occasionally, preferably after physical activity |
6. Beverages
Section titled “6. Beverages”| Beverage | Details |
|---|---|
| Coffee and tea | Coffee, green tea, yerba mate, licorice tea (Yogi Egyptian Licorice) |
| Water | Mineral water with natural electrolytes (Gerolsteiner, S. Pellegrino, Spa Reine) |
| Optional | 1 teaspoon apple cider vinegar in water as digestive support |
7. Social context and sustainability
Section titled “7. Social context and sustainability”A ketogenic eating pattern requires discipline and planning.
| Tip | Explanation |
|---|---|
| Don’t eat too late | Supports sleep quality and insulin sensitivity |
| Transparency | Be open with your environment about food choices |
| Consistency | Evokes understanding from others |
| Mindset | See food as personal experiment, not as dogma |
Summary
Section titled “Summary”Veelgestelde vragen
What is a ketogenic diet?
A ketogenic diet is an eating pattern that is low in carbohydrates, rich in healthy fats, with moderate proteins. The body switches from glucose to ketones (from fat) as an energy source. The emphasis is on quality, organic origin, and minimal processing.
Which protein sources are suitable?
Organic eggs (daily), fatty fish like wild salmon, mackerel, sardines, herring, and anchovies. Grass-fed beef or lamb, organic chicken or duck. Shellfish like mussels and oysters are excellent sources of zinc.
Which fats are best?
Extra virgin olive oil in dark glass or tin with clear harvest date, macadamia oil (stable and neutral), ghee or clarified butter of organic origin. Avocados and olives are excellent natural fat sources.
Which dairy fits with ketogenic?
A2 dairy is better tolerated: goat cheese, sheep cheese, buffalo mozzarella. Hard cheeses like Manchego, Pecorino, Roquefort. Ghee or clarified butter, kefir from organic goat milk, and unsweetened cream or buffalo cream.
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Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.